Comparing Nutrients in 1 kilogram Blanched Almonds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	20%	13%	67%

Macro Nutrients

	Blanched Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Energy	203% 5900kcal	69% 2000kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	53% 51.6g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	24% 7.7g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	NA	1.6g per day for Men 19-50 years
Omega 6	727% 124g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	144% 187g	458% 595g	130g per day for Men 19-50 years
Sugars	64% 46.3g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0.3g	NA	g per day for Men 19-50 years
Sucrose	% 44.6g	NA	g per day for Men 19-50 years
Fiber	261% 99g	1087% 413g	38g per day for Men 19-50 years
Protein	382% 214g	314% 176g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	917% 11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	346% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	1289% 206mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	586% 29.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	523% 6.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	123% 490μg	483% 1930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1583% 238mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran	Recommended Dietary Allowance
Calcium	236% 2360mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	1141% 10.3mg	1211% 11mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	410% 32.8mg	1735% 139mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	1443% 6060mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	7557% 174mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	1877% 13140mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	378% 12840mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	NA	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	4% 60mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	1021% 112mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.17% 117g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Blanched Almonds versus 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 1 kilogram of Blanched Almonds has 1.6 times more Vitamin B2 than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 5.8 times more Vitamin B1, 5.9 times more Vitamin B3, 9.3 times more Vitamin B5, 5.9 times more Vitamin B6, 3.9 times more Vitamin B9 and more Vitamin B12 than Blanched Almonds.
• 1 kilogram of Blanched Almonds have insufficient amounts of Vitamin B12
• Both Blanched Almonds as well as Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Blanched Almonds vs Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran:

• 1 kilogram of Blanched Almonds has 3.6 times more Calcium than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 4.2 times more Iron, 2.3 times more Magnesium, 9.5 times more Manganese, 2.7 times more Phosphorus, 1.9 times more Potassium and 3.8 times more Zinc than Blanched Almonds.
• Both Blanched Almonds and Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Blanched Almonds has 3 times more Energy, 10.2 times more Fat, 5.1 times more Saturated Fat and 1.2 times more Protein than Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran.
• While 1 kg of Cereals ready-to-eat, SUN COUNTRY, KRETSCHMER Toasted Wheat Bran contains 3.2 times more Carbohydrate and 4.2 times more Fiber than Blanched Almonds.